Savoury Tomatoes with Cous Cous

Savoury Tomatoes with Cous Cous is a delightful dish that combines the freshness of tomatoes with the wholesome goodness of couscous. It’s a popular choice among food enthusiasts due to its delicious taste and simplicity. Let’s dive into the details you requested:

1. What is it?
Savoury Tomatoes with Cous Cous is a Mediterranean-inspired dish that typically consists of hollowed-out tomatoes stuffed with a flavorful couscous mixture. The tomatoes are usually baked or roasted until tender, and the couscous is seasoned with herbs and spices to create a savory filling. It’s a vegetarian dish that’s both nutritious and satisfying.

2. History:
The exact origin of this dish is a bit unclear, but it draws inspiration from Mediterranean and Middle Eastern cuisines, where tomatoes and couscous are commonly used ingredients. The combination of tomatoes and couscous likely emerged as a way to make use of seasonal produce and create a hearty, balanced meal.

3. Components:
The key components of Savoury Tomatoes with Cous Cous include:

• Tomatoes: Fresh, ripe tomatoes are the star of the dish.
• Couscous: This is a staple in North African and Middle Eastern cuisines, made from crushed wheat semolina. It cooks quickly and has a slightly nutty flavor.
• Herbs and Spices: Ingredients like fresh herbs (parsley, mint, basil), garlic, onions, cumin, paprika, and olive oil are commonly used to season the couscous mixture.
• Optional Fillings: Some variations of the dish may include additional ingredients like feta cheese, pine nuts, or raisins for added flavor and texture.

4. Steps to Prepare:
Here are the steps to prepare Savoury Tomatoes with Cous Cous:

Ingredients:

• Ripe tomatoes
• Couscous
• Olive oil
• Chopped onions and garlic
• Fresh herbs (such as parsley and mint)
• Spices (cumin, paprika, salt, and pepper)

Instructions:

1. Preheat your oven to 350°F (175°C).

2. Cut off the tops of the tomatoes and carefully scoop out the seeds and pulp, leaving the tomato shells intact. Sprinkle the insides with a pinch of salt and pepper and set them aside.

3. In a saucepan, heat olive oil over medium heat. Add chopped onions and garlic and sauté until they become translucent.

4. Stir in the couscous and toast it for a couple of minutes to enhance its flavor.

5. Add water or vegetable broth to the couscous (follow the package instructions for the right ratio) and bring it to a boil. Reduce the heat, cover, and simmer until the couscous is tender and has absorbed the liquid (usually about 5-7 minutes).

6. Fluff the cooked couscous with a fork and mix in chopped fresh herbs and your choice of spices for flavor.

7. Stuff each hollowed-out tomato with the couscous mixture, pressing it down gently.

8. Place the stuffed tomatoes in a baking dish, drizzle with a little more olive oil, and bake in the preheated oven for about 20-25 minutes or until the tomatoes are tender.

9. Serve the Savoury Tomatoes with Cous Cous hot, garnished with additional fresh herbs.

5. Preparation Time:
The total preparation time for this dish is approximately 45-60 minutes, including the baking time. It can be a bit faster or slower depending on your cooking skills and the number of tomatoes you’re preparing.

Enjoy your homemade Savoury Tomatoes with Cous Cous – a flavorful and wholesome dish that’s perfect for any occasion!

Certainly, let’s delve into the nutrition facts and health information for Savoury Tomatoes with Cous Cous:

Nutrition Facts (Approximate Values per serving):

• Calories: The number of calories can vary depending on the size of the tomatoes and the amount of couscous used. On average, a serving may contain around 150-250 calories.

• Protein: Couscous is a source of plant-based protein, and a serving typically provides about 5-7 grams of protein.

• Carbohydrates: Couscous is primarily composed of carbohydrates. A serving may contain approximately 30-40 grams of carbohydrates.

• Dietary Fiber: This dish is a good source of dietary fiber due to the tomatoes and couscous. You can expect around 4-6 grams of fiber per serving.

• Fat: The fat content in Savoury Tomatoes with Cous Cous is relatively low. A serving may contain 2-4 grams of fat.

• Saturated Fat: Saturated fat content is minimal, usually less than 1 gram per serving.

• Cholesterol: This dish is typically cholesterol-free.

• Sodium: The sodium content depends on the amount of salt used in seasoning. On average, a serving may contain around 300-500 milligrams of sodium.

• Vitamins and Minerals: Savoury Tomatoes with Cous Cous can be a good source of vitamins and minerals. It provides significant amounts of vitamin C from the tomatoes and various B vitamins from the couscous. Additionally, it contains essential minerals like potassium, magnesium, and iron.

Health Information:

1. Low in Saturated Fat: This dish is low in saturated fat, making it a heart-healthy option. High saturated fat intake is associated with an increased risk of heart disease.

2. Good Source of Fiber: The dietary fiber in this dish helps support digestive health and can contribute to feelings of fullness and satiety.

3. Plant-Based Protein: The couscous in this recipe provides plant-based protein, which is an excellent option for vegetarians and vegans.

4. Vitamins and Minerals: It’s rich in essential vitamins and minerals, especially vitamin C, which supports the immune system, and magnesium, which is crucial for various bodily functions.

5. Low in Cholesterol: This dish is naturally cholesterol-free, which is beneficial for those watching their cholesterol intake.

6. Hydration: Tomatoes have a high water content, which helps keep you hydrated.

7. Calorie Control: The calorie content can be adjusted based on portion size, making it suitable for those looking to manage their calorie intake.

Remember that the specific nutrition values can vary based on the ingredients used and serving sizes. To make this dish even healthier, you can customize it by adding more vegetables, reducing salt, and using whole grain couscous for added fiber.